Book Breakdown Part 2: Lindo Bacon’s Health at Every Size

By Cory Davis

On January 30, 2021, I wrote Book Breakdown Part 1: Lindo Bacon’s Health at Every Size (here). On January 23, 2021, I wrote a book review for Health at Every Size (2010) by Lindo Bacon (here). I gave this book a 3/5 for three main reasons: (1) the argumentation and logic was not convincing, (2) some of the messages were dangerous, and (3) it was unecessarily aggressive and polarizing. However, the book had several points that resonated with me, giving a swath of great advice, and made a strong stance against diet culture and weight-based discrimination.

This post is the second of two that breaks down Lindo Bacon’s key points made in Health at Every Size. Last post, I broke down the first five major points, and in the this one, I discuss the rest.

Breakdown of Health at Every Size: The Surprising Truth about Your Weight, Part 2

Key Point #6:

We are victims of fat politics and there is no evidence that obesity is dangerous to your health.

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Lindo Bacon opens their argument by attacking the statement that thousands of Americans will die from obesity. They claim that the science on obesity is flawed and that on average, overweight people actually live longer than normal weight people.

They say that the obesity epidemic was manufactured, that obesity does not increase the risk of death. They call it the “Death by Fat Myth”. They go on to attack several linkages health professionals have established between diet, weight and disease including hypertension, diabetes, cancer, and atherosclerosis. They argue that fat can actually protect you from disease claiming that there are many conditions that are observed in normal weight people that are less common in obese people such as cancer, chronic bronchitis, anemia, type 1 diabetes and osteoporosis.

This argument is frustrating because they are using data to reach inappropriate conclusions. I struggle to follow the logic because the diseases they list are not caused by being thin – so extrapolating that obesity protects you from them does not make sense. The thinness related to these conditions may be induced from smoking (Cancer, chronic bronchitis), lack of nourishment and eating disorders (anemia, osteoporosis) or a myriad of other reasons. This is where their critical thinking and argumentation really comes under scrutiny. They claim that being overweight can protect you from certain diseases, those diseases more commonly seen in thin people. The examples they use are flawed because the thinness is a result of other pre-existing mental, health or economic conditions. They are not a result of thinness, but rather thinness may be a result from the pre-existing condition.

For example, they argue that being obese can potentially protect you from type 1 diabetes. This kind of argument is dangerous and scientifically flawed. This is a dangerous claim because obesity is related to type 2 diabetes. The reason why that claim is scientifically flawed is that thinness is often a result of type 1 diabetes. Thinness does not by any means induce type 1 diabetes. In fact, type 1 diabetes cannot be prevented by weight regulation or anything that we are aware of for that matter. Therefore, obesity cannot prevent such diseases.

For those interested in the relationship between weight and longevity, please see Dr. Michael Gregor’s Obesity Paradox short video here.

They argue that your genes play a big role: that “genes determine the result of the habits you choose”. If that were true, then environmental influences (like advertising and politics that they argued about earlier) are not a big deal. This is the old debate about nature versus nurture. The likely answer is that they both play significant roles. However, a lot of environmental factors can trigger genetic factors as well. Someone genetically vulnerable to cancer may not get cancer, but under certain environmental conditions, they may be at greater risk. Someone not predisposed to cancer may get it from repeated exposure to carcinogens. We cannot say exactly how to weigh genetic and environmental influences because they vary from circumstance to circumstance, person to person. So, I cannot agree with their analysis.

They say that being obese or thin is mostly a result of your genetic predisposition of storing fat. They also argue that everyone cannot lose weight (and maintain the weight-loss) by eating healthful food and regular exercise (as well as other methods).

They attack the experts and say they may be influenced by cultural norms or use shady science tactics. They argue that all they are doing is fear mongering about weight – that the weight-loss industry is worth a lot of money – “fearmongering about weight is worth billions”.

Again, the argumentation here is aggressive, and unconvincing.

Key point #7:

Respect yourself, regardless of body-size.

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I really enjoyed the message here about self-hate and your body shape. It is true that people “remain stuck to the body they’ve grown to loathe”. As if hating your body should be the motivator to change. They say that change should come from valuing yourself so much that there is invested interest to change. If you love yourself, you will be motivated to treat yourself well, which may include exercising more and eating healthier foods.

They make another good point about how we frame healthy foods in our diets. If we are eating salads as a tool or chore for weight-loss, then how will we be able to actually enjoy the flavours of all the fresh, vibrant produce it contains? Furthermore, being thin may not result in getting a supportive partner, more friends or acceptance by your family. People have all these ideas about what being thin will do for them, providing a sense of false hope.

In response to that, I do believe being thin as a result of a healthy lifestyle will reduce your risk of certain diseases and make you feel good. I am not thin, per se. However, I have found that by losing weight I feel better. I feel lighter. It is easier to move, hike, jog, run, bike, walk around, get up, sit down, sleep. It is easier on my joints, I have less swelling. For me, having a healthy weight induces a much better quality of life. Building muscle mass makes me feel strong, life is easier, it is easier to do almost everything when you go from little muscle, to just a little more. When I gain weight, it is because I am lazy and lack self control – something they say is a myth. They say that “thin is better” is another myth – I just need to disagree here. I am not thin – but being thinner than I was, has been life-changing.

In their study, some patients claimed their obesity started with some childhood trauma, a self-representation about motherhood, or a desire to be noticed by taking up more space. These psychological frameworks reinforce weight-gain. So, their obesity is closely tied to their mental health or worldview. Of course, a program that addresses mental health, self-acceptance, self-esteem and letting go of their obsession with weight would help get positive results. Addressing mental health may be a gap in obesity awareness. However, by no means does this disprove modern understandings about the science of weight – as they imply.

They want us to avoid negative talk, frame our thoughts differently, seek support and to seize the moment, pieces of advice that should resonate with us all.

Key Point #8:

Eat when you are hungry.

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Here they give you several guidelines: eat delicious food, pay attention to what you eat, satisfy your hunger, and address emotional eating. I like this message, however, earlier in the book they adamantly argue against the use of rules in your diet. Here, they seem to be giving us rules, but call them guidelines instead.

They urge you to keep a journal to understand your hunger, fullness, emotions, feelings, and satisfaction. Without journaling, they assert, you may not be able to notice certain feelings or sensations you have from eating. Becoming sensitive to how your body responds to food is at the heart of the book, and the concept of intuitive eating.

Great points. I agree with the core message to eat when you are hungry and don’t deny your hunger as a result of weight regulation efforts. Eating should be in response to how your body feels, rather than avoided and shamed as a result of your weight goals.

Key Point #9:

Live well to be healthy.

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Here they urge you to seek a healthy lifestyle.

They want you to reframe exercise. When on the diet and exercise regime, your workouts may seem to be a chore. Exercise rather should be fun and does not need to be at the gym necessarily, if you don’t enjoy it. Just be active by doing things like delivering mail in person, going for walks, and stretching.

They urge us to build in activity throughout the day, even by things as little as throwing away your remote control so you must change the channel manually. Moving can be fun, the outdoors is beautiful and there is so much to see, smell and touch in this world.

They want us to address the resistance we have to physical activity albeit feelings of humiliation, ridicule, injury, or self-confidence.

Here, they also advise us to eat a whole-foods, mostly plant-based diet. Great advice. They claim that by doing so, you could reset your “set-point” weight to a healthier level. So, I guess what you eat does matter – to maintain a healthy setpoint weight. Something I they argued did not matter much earlier in the book. Earlier on, they argued that what you eat does not really matter when it comes to weight, now they are taking it back. I found this book to be full of mixed messaged like this. That kind of communication is dangerous. Anyone could pick up this book, skim through some main points, then totally get the wrong idea.

They tell you exactly what most dietitians and nutritionists would (the same health professionals they attacked earlier on claiming their science is flawed) – to eat a variety of food, primarily plants. They say that intuitive eating will only get you so far, that “some conscious effort” is needed to ensure you get all the appropriate nutrients. For example, if you are lacking iron or zinc, your body may not give you any urge to eat foods high in them.

They have more rules here. Something they told us to avoid early on. So, they call hem guidelines. That really bothers me because it seems hypocritical and is more about semantics. They attack the health and wellness community by their use of rules, then proceed to give us many rules under the guise of “guidelines”. However, these guidelines are great, the common type of advice that you hear from many mainstream health professionals:

  • Eat real food (not processed crap)
  • Enjoy what you eat
  • Eat a lot of plants
  • Be active

Key Point # 10:

You can change your taste.

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They author argues that you can change your taste. If you crave junk food, fast food, or unhealthy food, rather than healthy foods, you can change that. Don’t eat healthy food because you have to. Don’t be restrictive and forceful with your eating habits, rather be open and try new, healthy things.

They claim that we can break old habits. We can change how we perceive meals and food and explore what plants can offer your taste buds.

I think this is true. We can change our taste buds. By eating a variety of different plant foods, we can explore a much more diverse and vibrant diet and discover insatiable foods that we may not have considered previously. In my experience, I never liked soy milk, tomatoes or peppers, but grew to love them by exploring different ways of using them.

Key Point # 11:

Society needs to change their perception about weight.

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The author is really trying to change the public’s perception about weight. They say that weight is not the issue, healthy living is. Rather than attacking weight, address health – being active and eating a whole-foods, mostly plant-based diet.

They seek to break the stigma about weight, saying that the science does not support society’s assumption about obesity. They claim that the war on fat was lost, that attacking weight resulted in eating disorders and an unhealthy relationship between our society, diet and weight.

They claim to have the solution, to address lifestyle factors rather than weight to destigmatize fat and shatter the stereotypes around weight. To do this we need to shift from a weight-centered view of health to one that celebrates a diversity of body sizes. They urge the scientific community to fix their broken method of weight-related research and disentangle relationships between government, industry and universities that negatively impact the health of citizens.

They urge us to avoid supporting the processed food industry who sell us empty calories and unhealthy junk. They urge policy makers and industry to address social inequities when it comes to access to information and healthy food.

Finally, they urge health professionals and the public to stop making weight the central issue, but rather to address lifestyle factors. They are disappointed with the extent that weight shaming, and weight related discrimination proliferates in our society.

One issue I had was with their argument that weight related disease is more influenced by genetic factors than weight. This may be true, however, if you are genetically predisposed to weight related diseases, then losing weight should greatly reduce your risk. Yes, genetics plays a role but lifestyle factors related to weight, and your weight specifically can be mitigating factors for weight-related health conditions.  

I appreciate what the author is doing in this chapter, urging health professionals to destigmatize weight and rather address lifestyle factors. Maybe this is a better approach, I don’t know. However, I think the route they took to get there was flawed, namely by attacking the science of obesity poorly.

Conclusion

This book was interesting. As frustrated as I am with the argumentation, Lindo Bacon makes several great points and impactful messages.  I agree with all the advice about healthy living – which is the same advice I hear health professionals say when they urge people to find a healthy weight (especially to obese people who need to lose weight). However, I disagree with how they got there.

They say to follow the science, but only the science they prescribe you, as mainstream science is flawed. However, I found their use of logic in their scientific arguments to be lackluster, stretching evidence beyond its applicatory scope. They say things like obesity could protect you from type 1 diabetes, chronic bronchitis and cancer. They claim that overweight people live longer. These are all claims based on unreasonable extrapolations, poor comparisons, and bad logic. Presenting them to the public in such a fashion is dangerous.

Thank you so much for reading this summary of Lindo Bacon’s Health at Every Size. I sure found this interesting. I am much more interested to hear what your thoughts and opinions are. If you have any feedback, comments, or ideas, please share them in the comment section below. I am sure it will create an interesting dialogue.

If you enjoyed this post, please like and subscribe, I really appreciate it when you do. You can also follow me on Twitter @interestpeaks.

Book Breakdown Part 1: Lindo Bacon’s Health at Every Size

Health at Every Size Book Breakdown Part One

By Cory Davis

On January 23, 2021, I wrote a book review for Health at Every Size (2010) by Lindo Bacon (here). I gave this book a 3/5 for three main reasons: (1) the argumentation and logic was not convincing, (2) some of the messages were dangerous, and (3) it was unecessarily aggressive and polarizing. However, the book had several points that resonated with me, giving a swath of great advice, and made a strong stance against diet culture and weight-based discrimination.

This post is one of two that will break down Lindo Bacon’s key points made in Health at Every Size. It will breakdown the first five major points, and in the next one, I will discuss the rest.

Health At Every Size: The Surprising Truth About Your Weight: Bacon, Linda:  9781935618256: Books - Amazon.ca
Health at Every Size Book Cover

Prior to reading this breakdown, please note that Lindo Bacon prefers to be referred to by the gender-neutral pronouns “them” and “they”. So, please be cognizant of this when reading this post as when I state that “they argue”, or “they claim”, I am referring to Lindo, rather than two or more authors.

Breakdown of Health at Every Size: The Surprising Truth about Your Weight, Part 1

In this breakdown, I will share with you the first five key points the author makes in this book. Some of which I agree with, others, I do not.

Key Point #1:

You body has a built-in mechanism to regulate your weight.

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The first chapter introduces us to the concept of a “fat-meter”, that our bodies have a natural weight which it gravitates towards called your “set-point”. They describe it as “built-in mechanism” that tells your body to boost your metabolism after over-eating and weight gain or slow it down after under-eating and lost weight. This explains why people who diet often gain weight afterwards, rendering it pointless. However, if you are struggling to maintain weight and are considered over-weight, this meter may not be functioning correctly and cannot correctly determine your setpoint. They promise the reader that after completing this book you will be able to reset your fat meter to naturally reach your healthiest weight.

They argue that your setpoint weight is mostly genetic. Dieting reminds our bodies of famine which forces them to store fat more easily. Your fat cells communicate with your body to regulate its functions. When you lose weight below a setpoint, your body recognizes it as a threat. By dieting and losing weight below that setpoint, your body may respond by increasing it to protect itself.

They object to diet culture here, a point that I agree with. Fad diets can be dangerous and ineffective for long term weight loss. Better advice would be to live a healthy lifestyle rich in exercise, social activities, and whole foods, as the author gives later in the book.

I am skeptical about the “set-point weight” concept, but do believe there are grains of truth in it. Our bodies do compensate for under-eating, and starvation. However, it may not be so simple as to say that you have a natural setpoint weight that your body reverts to. Weight is a complex, and an incomplete science that varies across cultures, genetics and lifestyles. I think it may be a useful term when explaining certain characteristics about how your body responds to weight but lacks grounds to say it is as simple as they imply.

Key Point #2:

If you struggle with weight, your weight-regulatory system may be broken.

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If someone struggles with weight, the author claims that their fat meter may not be working. This is because they are not driven to eat by hunger anymore. Rather, they are driven to eat by boredom, sadness, anger, loneliness, or a host of other emotions or circumstances. It could also be that past behaviours increased the setpoint weight making a thinner build much more difficult to achieve.

They argue that eating in response to hunger will not make you gain weight, but denying or ignoring hunger will force your body to protect itself by storing fat more efficiently.

They identify that Americans do not enjoy food as much as other cultures. Where Americans would call chocolate cake a guilty pleasure, the French call it a celebration. They imply that the reason French people suffer less heart disease and obesity than Americans is not only what they eat, but also how they eat. Part of this argument resonates with me. Food should be fun and enjoyable, not shameful and resentful.

They argue that we maintain our natural healthy setpoint weight when we actively respond to what our bodies tell us. When we challenge this process, we damage the systems that regulate it.

They categorize people into two groups: restrained and unrestrained eaters. They point out that researchers found that unrestrained eaters are more sensitive to hunger than restrained eaters. So, restrained eaters will need to be deprived of food for longer in order to feel hungry.

They argue that restrained eaters are in danger of gaining weight. Restrained eaters when faced with pizza, will eat several slices when the unrestrained eater is satisfied after one. They claim researchers found that restrained eaters, when already full, are more likely to order a dessert when enticed by a waitress than unrestrained eaters. The major difference being that restrained eaters engage with food in response to emotion more than unrestrained eaters who respond to hunger and fullness.

I appreciate the reinforcement that we should eat when we are hungry, not as a coping mechanism for various emotions or circumstances.

They attack the notion of labelling foods as good or bad. There are mixed messages here because later chapters paint a clear picture of good food to maximize in your diet and bad foods to avoid. I think the aim here is to get us to reframe how we think about food. Rather than labelling food good or bad, eat what you want but do it consciously, in response to how your body feels. Chips are often thought of as “bad”. However, are they really that bad if you limit your intake to only a small handful on rare occasions? Probably not. If you eat an entire bag impulsively though, you probably wont feel that good afterward. After you eat a salad, you feel light, full, and clean. They are trying to get us to be less restrictive with our eating. If you set yourself a dietary framework or meal-planning regime based on rules and regulations, it may take the fun out of it.

Key Point #3:

Dont trust the experts. An attack on the science of weight-loss.

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They attack the science of weight-loss by saying that there is no “scientific evidence to support any theory of how to lose weight and keep it off”. They state that diet and exercise only works for a minority of people. They go on to state your failure at weight loss is not your fault and that self blame could get in your way of “what is possible”.

They say you are not completely in control of the factors that contribute to your weight such as when and what you eat or how often you exercise. I agree that we are not in complete control, there are all kinds of factors that influence our behaviour. However, we do have some control, even in how we manage those influences in our lives. Although I should not blame myself for being overweight, it was control, motivation, and support to change my lifestyle that enabled me to drop and maintain it.

I agree with the statement but disagree with the message. It feels like they are telling us to not take responsibility for our personal health and that we are not in control of our own behaviour. It is demoralizing to have someone imply that your internal locus of self-control is unwarranted, that we should relinquish responsibility of ourselves to the environmental and genetic factors that influence our behaviour.

They justify their logic by pointing to the hypothalamus, a small but important part of the brain that regulates your appetite. It may nudge you when you see junk food that you cannot resist. They say “it is not your fault” because these urges are not completely in your control, and are so powerful that they can ruin diets. They say that few people are able to overcome this.

They contest that if you eat less food you will weigh more because of your biology’s defence against starvation. They say that a study showed that women who diet over the long-term return to their original weight even if they stick to it. Furthermore, those women ended up having a larger abdominal circumference. They use this as evidence that those who reduce their calorie intake would just gain it back anyways even if they stick to their diet. There is a grain of truth here but there are huge problems with the message.

I found the study they were referring to (Howard, et, al, 2006), even though they did not properly cite it. They just say that according to a study from the Women’s Health Initiative, eating less calories does not make you lose weight. There is a glaring problem with Lindo Bacon’s analysis here. The study was conducted over the course of about eight-years, in age ranges where increasing abdominal circumference in women is expected. The science suggests that “both time (chronological aging) and ovarian aging” contribute “to substantial changes in body composition (fat and skeletal muscle mass) and waist circumference.” (Sowers, et al., 2007), which supports conclusions already well established in the literature such as in Noppa, et al. (1980), and Shimoka, et al. (1989). The waist circumference increase was not a result of your body’s weight regulation system responding to a lack of calories, rather it is a direct result of aging. In fact, the Women’s Health Initiative Study (Howard, et al., 2006) found that over the course of years, the women on the lower fat diet did not gain weight. That is great, because women tend to gain weight over these years (Sowers, et al., 2007). So, the diet actually worked. Where most women in those age ranges would gain weight, the participants in the Women’s Health Initiative did not. For this reason, the logic that Bacon uses in their argument is unconvincing.

It is also confusing because later on they argue that to reset your “fat-meter” and achieve a “healthier” body and weight, you need to eat better, and be more active. They point to low-caloirie, low-fat foods as a tool to get there. Exactly what they are arguing against in this chapter.

They go on to say that there is no evidence to suggest that exercise will make you lose weight, that research shows that people on exercise programs do not lose significant weight in the long term. They say things like studies have shown that sedentary people on average only weigh about five pounds more than those who exercise regularly.

The thing with statements like this is that people can be “thin” for many unhealthy reasons. Smoking, drinking, cancer, eating disorders, and drugs can all effect weight causing people to be thin. Weight problems are not the only symptom of sedentary lifestyles, all kinds of other health related problems are associated with that. In November 2020, the World Health Organization said that 5 million deaths per year could be avoided if people were only “more active”. Later on in the book, Lindo agrees that physical activity is good for your health.

However, here they say that people living sedentary lifestyles do not weigh much more. Lindo suggests that active people are not thinner because they are active, but maybe because they are better at managing stress or some other reason. They give lots of alternate possibilities such as exercise makes some people eat more so they don’t get the benefit of weight loss.

However, there is a clear indication that physical activity can play a role in maintaining weight-loss weight loss. According to Swift, et al (2013), physical activity “has a major role in the amount of weight regained after initial weight-loss”, that significant exercise increases the amount of weight-lost people can maintain.

Key Point #4:

What you eat does not matter when it comes to weight-loss, but what you eat does matter when it comes to weight loss.

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So, we unpacked a lot in so far. Here they reaffirm that we should understand by now that dieting is not likely to encourage long-term weight loss, but rather weight gain. They say things like “What you eat – at least from the perspective of weight loss – probably doesn’t matter that much”.

But then they acknowledge that they are not surprised that what you eat is associated with weight gain. What? They just said that it does not matter what you eat for weight. They attack certain foods – bad foods (recall earlier they said to stop categorizing food as good or bad) like refined carbs and high fructose corn syrup for likely being associated with weight gain.

They claim that what you eat – particularly high fat, high sugar, processed or animal-derived products – will mess up your weight regulation system. This can then cause you to have a higher set-point weight.

Earlier on, they said that your weight does not matter, that overweight people live longer, that most people cannot lose weight and maintain that weight loss, even with diet and exercise. Now, they are saying yes you can lose weight. Changing your diet and exercise is important – exactly what health professionals recommend – but they argue health professionals rely on bad science – and Lindo’s science is good and “clinically proven”.

I really struggle with the presentation and message thus far. There is so much that is agreeable and so much that is not.

For example, they try to get you to stop dieting with rules. Rules like limit processed food, eat high fibre food are not tolerated in their regime. However, they go on to say but you should not eat processed foods and to maximize your intake of high fibre foods. They urge you to avoid artificial sweeteners, soft drinks and fat-free foods as they can mess with your weight regulation system. These sound like rules to me, but they call them guidelines – not rules. This is a matter of semantics, not a reason to attack the entire nutrition and health profession as they do.

Key Point #5:

Industry wants you to eat unhealthy food, and the government is assisting them.

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They discuss how corporate marketing impacts our eating habits without us knowing using psychological tricks. Companies “nutri-wash” their products, like Pepsi Co. awarding Diet Pepsi the Smart Spot nutritional seal. They spend tens of billions in marketing and research to convince the public to buy foods. They talk about economic law, how shareholders can sue a CEO if they pursue social responsibility at the cost of maximizing profits.

They discuss food prices and government subsidies. One bushel of corn only cost about four dollars (USD at the time) and contains enough calories to sustain someone for two months (130,000 calories). The reason it is so cheap is that the government subsidizes it. Therefore, agriculture does not operate in a free market like most of the economy, but rather is protected. If a farmer cannot sell their produce for a fair price for certain crops the government will pay the difference. This is an incentive for farmers to grow more of a certain crop, even if it can’t sell.

The meat and dairy industries benefit from the subsidies too because they get cheap feed for their animals. They say that government subsidies do not cover many fruits, veggies and legumes, so schools find it difficult to get healthy food. So, rather than fruits and veggies, children get meat and dairy.

Because of the incentives, industry grows exuberant amounts of corn to sell to the animal farming and high fructose corn syrup sectors.  Most fast-food menu items have corn in it – from fries fried in corn derived oils, to breaded chicken nuggets, to high fructose corn syrup in sodas. Just because it is so cheap and they can pass those savings onto you.

The second most subsidized food is soy – which could be healthy. However, most soy is converted to oil to make hydrogenated oils, soy lecithin, and other products – but is mostly processed and refined. This is opposed to using soy for tofu, tempeh or whole.

These policies and economics create a system that ensures unhealthy food that makes you gain weight is cheaper than healthy food.

They talk about how processed food (with high fat and high sugar) release opioids in your brain, which is pleasurable and encourages you to eat more. Industry is interested in you eating more because it is good for business. Getting you to eat high fat high sugar food is good for business. Maybe that is why only around 2% of food advertising is for fruits and veggies.

The food industry heavily influences the health-related organizations and health professionals. They donate to non-profits and sponsor professional events where they can disseminate information, internal studies about their products that may suggest they are healthy but only in a narrow sense.

Subway can now use the Fighting Heart Disease and Stroke Logo, Kellogg’s Frosted Flakes has a Heart Healthy Logo. Coca-Cola donated 1M$ to a dentist organization and partnered with the American Academy of Family Physicians.

They attack the Dairy Industry, and they do it very well. The claim that “You Need Milk” is nonsense. They make a case that milk is not even good for you. That is true for most people, as over half the world has some degree of lactose intolerance.

They say we need to shift the blame. Industry blames the individual for overconsumption because nobody forces people to buy junk food. But they argue that because we believe in freedom of choice. Therefore, government should play the role to educate people and create incentives to eat healthy food.

I agree with a lot of the argument here. However, they frame industry in such a negative light, as if they want you to be unhealthy. As if political and economic forces have some plot against humanity. I dont think these kinds of attacks are warranted, nor does it further their goals. Industry is made up of people, they are not evil. However, I do agree that the system is not robust enough to promote and incentivise healthy foods, making them accessibile for the public. This is not because government is corrupt, rather that the system is complex and difficult to maneuver. If the public wants policy changes, we can vote that in. That is the power of democracy. So, we (the public) are also responsible. Governments in North America do not typically make decisions at will. Decisions are made through legislation (which is developed through public and stakeholder engagement), public consultation, and advice from experts. Decisions are a reflection of modern societal norms, beliefs, goals and values.

I dont think that attacking governments and industry does the cause justice. Rather, these groups are stakeholders in the interest of our discussion. Therefore, we need to treat them as stakeholders, which means being inclusive to them by establishing respectful relationships where innovation can flourish. By attacking eachother, we are polarizing people, dismantling relationships, and pitting people against eachother. Chaos is not the way forward, rather tolerance, understanding, diplomacy, diversity of perspectives and unity is.

Conclusion

Lindo Bacon makes many good points, creates an interesting dialogue and has lots of good advice. However, the argumentation and logic was difficult for me accept. I disagree with some points and agree with others. I also found some mixed messages, resulting in mixed feelings about the book.

Please stay tuned for my next post, where I will break down the rest of the key points made in Health at Every Size.

Thank you so much for reading this breakdown. If you enjoyed this post, please like it and subscribe, or follow me on Twitter at @interestpeaks. I always appreciate it when you do.

As always, I found this discussion interesting, but I am more interested in what your thoughts and opinions are. If you have any comments, questions, or concerns, please share them in the comment section below. I am sure it will create an interesting dialogue.

References

Howard, B. V., Manson, J. E., Stefanick, M. L., Beresford, S. A., Frank, G., Jones, B., … & Prentice, R. (2006). Low-fat dietary pattern and weight change over 7 years: the Women’s Health Initiative Dietary Modification Trial. Jama295(1), 39-49.

Noppa, H., Andersson, M., Bengtsson, C., Bruce, A., & Isaksson, B. (1980). Longitudinal studies of anthropometric data and body composition The population study of women in Göteborg, Sweden. The American Journal of Clinical Nutrition33(1), 155-162.

Shimokata, H., Andres, R., Coon, P. J., Elahi, D., Muller, D. C., & Tobin, J. D. (1989). Studies in the distribution of body fat. II. Longitudinal effects of change in weight. International journal of obesity, 13(4), 455-464.

Sowers, M., Zheng, H., Tomey, K., Karvonen-Gutierrez, C., Jannausch, M., Li, X., … & Symons, J. (2007). Changes in body composition in women over six years at midlife: ovarian and chronological aging. The Journal of Clinical Endocrinology & Metabolism92(3), 895-901.

Swift, D. L., Johannsen, N. M., Lavie, C. J., Earnest, C. P., & Church, T. S. (2014). The role of exercise and physical activity in weight loss and maintenance. Progress in cardiovascular diseases, 56(4), 441–447. https://doi.org/10.1016/j.pcad.2013.09.012

World Health Organization (2020). Every move counts towards better health – says WHO. Retrieved 23 January 2021, from https://www.who.int/news/item/25-11-2020-every-move-counts-towards-better-health-says-who

Health at Every Size by Lindo Bacon – Book Review

By Cory Davis

This is a book review for Lindo Bacon’s (formerly Linda Bacon) Health at Every Size: The Surprising Truth About Your Weight (2010) published by BenBella Books Inc., Texas, United States.

Health At Every Size: The Surprising Truth About Your Weight: Bacon, Linda:  9781935618256: Books - Amazon.ca

3/5

“A polarizing perspective about weight that aims to shatter diet culture and fat-shaming.”

About the Author

Lindo Bacon is a speaker, author, and professor. They hold a PhD in Physiology from the University of California and has graduate degrees in both psychology and exercise metabolism. Lindo has been a researcher and professor for over 20 years, teaching courses in social justice, health, and nutrition.

They have written several papers for publications such as the International Journal of Obesity, Nutritional Journal, Journal of the American Dietetic Association, and Appetite. Lindo has also authored three books: Health at Every Size, Body Respect, and Radical Belonging.

 About the Book

50+ Free Obese & Obesity Illustrations - Pixabay
Retrieved from Pixabay

Health at Every Size aims to shift society’s perception about weight. They claim that weight should not be the central focus around health. They urge health professionals to stop telling patients to lose weight, but rather focus on healthy living factors. This is not a diet or exercise book. Rather, it is a program based on a “clinically proven” government funded study. It addresses the stigmatization of fat, urging people to let go of the stereotypes we associate with obesity and weight. The author claims that genetics, rather than lifestyle is the main driver of weight-related disease, therefore we should not attack weight as the problem. The solution offered however, is similar to the advice you hear from many health professionals who address weight, to be more active and eat mostly whole plant-based foods. The difference being how they frame weight and obesity, and the sensitivity toward body image, self-esteem and fat-shaming.

What the Author Promises in the Book

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They promise the reader that after completing this book you will be able to reset your fat meter to naturally reach your healthiest weight.

What I Liked About the Book

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The book is easy to read and is structured very well. The first part of the book establishes the theory or foundation behind the Health at Every Size program. The second part outlines the program itself. The third part is comprised of several letters addressed to various groups such as health professionals, those considering another diet and school administrators, among others.

The objection to diet culture and weight-shaming is welcomed. Fad diets and “dieting” are not the answer. These are temporary weight loss solutions that can be dangerous, especially when adopted over the long term. Better advice would be to adopt an active lifestyle complimented with a meal-planning regime that maximizes whole foods such as fruits, veggies, and legumes while minimizing processed foods – exactly what Bacon prescribes.

I appreciate the sensitivity toward those who have struggled with body image or feel discriminated against as a result of their weight. There are a range of healthy body sizes, where beauty, sexuality and self confidence should be normalized and celebrated. It is sad that we punish ourselves over a couple pounds of weight, establishing a standard of beauty that is unrealistic, and self-sabotaging. I sympathize with those who struggle with weight, as I too have been bullied, mistreated and shamed as a direct result of mine.

What I Dislike About the Book

Confused Hands Up - Free photo on Pixabay
Retrieved from Pixabay

I struggled with some of the messages. The back of the book attempts to address three “myths” and contrast them against “reality”. However, I am unconvinced by the analysis argued in the book.

The first myth is that fat kills. Lindo claims that on average, overweight people live longer than normal weight people. Even if true, some thinness can be a result of many different health conditions or lifestyle choices such as smoking, cancer, alcoholism, eating disorders, etc. Fat does kill and is clearly associated with a suite of lifestyle induced diseases. They say that genetics are a larger influence on these diseases than weight. Even if that is true, for those who are genetically predisposed to lifestyle related diseases, weight, physical activity and diet may be mitigating factors. It is common knowledge, with a myriad of clinical evidence, that “obesity is a highly and increasingly prevalent chronic condition associated with significant morbidity and mortality” (Haslam, 2005 as cited in Oreopoulos et al. 2008).

CDC Diagram showing medical complications related to obesity

The second myth is that if you lose weight you will live longer. Lindo claims that, no study has ever shown that weight loss prolongs life. Even if it is true that weight loss on average may not prolong life, it is true that weight loss in people with weight-related health conditions does. This is the same group that this book addresses. Several studies indicate that weight change in aging adults are associated with higher mortality. Yes, weight change can occur for many unhealthy reasons. However, this is not true for intentional weight loss as a result of weight-related health conditions. When you separate out the results and look at intentional weight loss for diabetics, or people with weight-related health conditions you will find reduced risk of all-cause mortality (Harrington, Gibson & Cottrell, 2009). These results were supported by further research time and time again. For example, JAMA Cardiology research reported that obesity was related to significant risk of cardiovascular morbidity, mortality and shorter lifespan when compared to people with normal BMI (Monaco, 2018).

The third myth is that anyone can lose weight if he or she tries. Lindo claims that your biology will make you regain weight you lose, even if you continue your diet and exercise regime. I may agree that not everyone can or should lose weight, but for those who are obese or over-weight, you can. Lindo agrees with me. Later in the book they say that you may be overweight because your natural, or “set-point” weight has been damaged and therefore increased. By resetting your set-point weight to a more “healthy” level, you can lose weight. So, they pretty much refute this claim themself.

Mixed messages at Forthampton © Philip Pankhurst cc-by-sa/2.0 :: Geograph  Britain and Ireland
Retrieved from Geograph

This leads me to my biggest criticism which is that there were many mixed messages. In one chapter they state that what you eat does not matter when it comes to weight. Then, they proceed to clarify that what you eat is very important, not only for your health, environment and morality, but to reset your set-point weight to a healthier level. They downplay the role of weight in an individual’s health to the point where it does not seem to matter at all, which is not what the science implies or the most credible health professionals say. As Dr. David Katz wrote (2018), “Overweight, then, is apt to take life from years; obesity is apt to take years from life as well. That this pair is a clear and present danger could scarcely be clearer, long neglected though it may be.”

There seems to be an understanding that there is a range of healthy body sizes that can vary from person to person or between cultures. But the claim that you can have health at any size is dangerous.

Conclusion

In conclusion, I found this book to bring a polarizing perspective about weight that aims to shatter diet culture and fat-shaming. I agree with the core recommendations, to be active and eat a whole foods diet based on mostly plants while being mindful of our self-esteem and weight-based discrimination. This is a profound message. However, the way they frame the argument bothers me. It is aggressive, authoritative, and polarizing, rather than conservative, curious, and diplomatic.

Thank you so much for reading this post. If you enjoyed it, please like and subscribe. You can also follow me on twitter @interestpeaks. Of course, I enjoyed this discussion, but am more curious to hear what your thoughts are. If you have any opinions, thoughts, ideas or feedback, please share them in the comment section below. I promise to read them all and am sure it will create interesting dialogue.

If this book interests you, please stay tuned for my next post which will breakdown the book by highlighting the key takeaways, and my thoughts about them.

References

Harrington, M., Gibson, S., & Cottrell, R. (2009). A review and meta-analysis of the effect of weight loss on all-cause mortality risk. Nutrition Research Reviews, 22(1), 93-108. doi:10.1017/S0954422409990035

Katz, D. (2018). The true paradox of obesity. LinkedIn. Retrieved from: https://www.linkedin.com/pulse/true-paradox-obesity-david-l-katz-md-mph-facpm-facp-faclm/

Monaco, K. (2018). Shorter life, heart risk linked with excess weight. Medpage Today. Retrieved from: https://www.medpagetoday.com/endocrinology/obesity/71437?xid=nl_mpt_DHE_2018-03-01&eun=g436715d0r&pos=0&utm_source=Sailthru&utm_medium=email&utm_campaign=Daily%20Headlines%202018-03-01&utm_term=Daily%20Headlines%20-%20Active%20User%20-%20180%20day

Oreopoulos, A., Padwal, R., Norris, C. M., Mullen, J. C., Pretorius, V., & Kalantar‐Zadeh, K. (2008;2012;). Effect of obesity on short‐ and Long‐term mortality postcoronary revascularization: A Meta‐analysis. Obesity (Silver Spring, Md.), 16(2), 442-450. doi:10.1038/oby.2007.36